Are your friends excited about working out in the weight room at the fitness center? And you see the results hard work– more prominent muscles and overall improvement of the physique. Would you also like to start "carrying iron", but are not confident in your abilities and in the availability of free time? Think again.
Weight training is a type of strength training that uses weight for resistance. Weight training puts a lot of stress on the muscles, allowing them to work well, which leads to an increase in their size and strength, similar to how aerobic training strengthens the heart. Weight training can be done with free weights such as barbells and dumbbells or with machines.
Weight training: how much is enough?
You don't have to sweat in the gym for 90 minutes every day to see results. For most people, regular-intensity workouts a few times a week are better than daily workouts. You can see a significant improvement in your strength by lifting weights two to three times a week for 20-30 minutes. This frequency is also in line with the activity recommended for healthy adults. These recommendations are as follows: strength training at least twice a week in addition to at least 150 minutes of moderate aerobic activity per week.
Weight training provides important health benefits when done properly. But they can also lead to injuries such as sprains, bruises, and fractures if done incorrectly. To achieve the best results, you need to learn the basic principles of strength training:
- learn correct technique. If you are a beginner, working with a trainer or other fitness professional will help you learn proper technique. Even experienced athletes have to refresh their knowledge from time to time.
- Single set of repetitions. Research shows that one set of 12 reps with correct weight can effectively build muscle in most people, and can be as effective as three sets of the same exercise.
- Use the correct weight. How do you know that the weight is correct? This is one that is heavy enough that the muscles will tire after about 12-15 reps. You should be barely able to complete the last rep.
- Start slowly. If you are a beginner, you may find that you are only able to lift a couple of kilos. This is fine. Once your muscles, tendons, and ligaments get used to strength training, you might be surprised at how quickly you progress. Once you can easily do 12 reps with a certain weight, gradually increase the weight.
- Find time to relax. To give your muscles time to recover, rest one full day during each specific muscle group. You can choose to work on major muscle groups in one workout, two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday you will work on the arms and shoulders, on Tuesday - on the muscles of the legs, and so on.
Muscle mass naturally decreases with age. If you do nothing to replace the loss muscle mass, then it will be replaced by fat. But strength training can help you reverse the trend - at any age. As muscle mass increases, you will be able to work harder and longer before you tire. You will maintain joint flexibility, increase bone density and manage your weight better. So don't wait. Start right now.
Before you start exercising in the gym, you need to clearly define what a person wants to achieve. Most often, the reason that brings people to the gym is excess weight and a natural desire to part with it. But losing weight isn't just about losing weight. excess weight and also the burning of adipose tissue. Therefore, newcomers who come to gym, no need to panic if, after a couple of months of training, the weight stands still or even increases. Another option is also possible - the weight increases, but the volume decreases, which visually looks like an improvement in the figure. Ideally, the task of those who want to look better is not just a process aimed at combating fat, but also gaining muscle, i.e. figure recomposition. Dealing with this difficult task better workout with weights than cardio workouts.
However, for those who are no longer new to the gym, it is well known that you can’t train with weights all the time. It is desirable to constantly surprise the muscles with a sharp change in load, i.e. shock them, because over time they get used to the rhythm of the training and stop responding adequately to the training. And when changing training program, there is always a positive effect.
In this case, stagnation occurs, i.e. there is no progress and time is wasted. Perhaps someone evaluates the absence of a result as a positive moment, but for those who wish to achieve real results, and not just content with maintaining the acquired form, it is necessary to overcome the plateau as quickly as possible - a period of time during which the muscles do not respond to the load, getting used to its uniformity.
The muscle shock method is important not only for professional athletes, but also for beginner bodybuilders who want to achieve their goal as quickly as possible. Women who are accustomed to performing the usual and measured ritual with dumbbells and complaining about the lack of results aimed at acquiring harmony, this applies equally to other athletes.
The principle of muscle shock is based on the ability of people after a certain time to adapt to any situation, including physical exercise. As soon as adaptation occurs, the results disappear. It seems that a person trains at the same pace, but the weight does not decrease (or the muscles do not appear).
Therefore, you should not forget about changing the weight of dumbbells and intensity. To muscle corset I didn’t have time to adapt and worked at the limit of my capabilities, you need to alternate methods of shocking the muscles.
Ways to shock muscles in the gym
1. Vary the number of sets
Habituation with the same number of approaches to the projectile occurs not only muscular, but also psychological. Having brought everything to automatism, a person does not use most of his power resources. Sometimes it is advisable to reduce the number of approaches, while simultaneously increasing the load on other muscles.
Thus, organized leisure, allowing you to increase the number of repetitions, which leads to an increase in endurance. But, here it is important not to overdo it, rationally evaluating your capabilities.
2. Change the number of repetitions in each set
In addition to changing the number of approaches to shells, you can change the number of exercises in each set.
Increase strength and burn more calories more weight will help more effectively. But, at the same time, the number of repetitions should be less.
3. Change the time spent on rest
All repetitions in the approaches are performed without rest. Breaks of a certain duration are recommended only between sets.
It is sometimes helpful to increase the time allotted for rest between sets. Then during the next approach there is an opportunity to give more.
4. Change the sequence of exercises and the order of muscle work
Muscles do not work at full strength if you do not change the sequence of actions from workout to workout. Therefore, in order to get them out of "stagnation", a sharp change in the order of exercises is an excellent method of shocking.
Training will be much more effective if you start it with the loads that it usually ended with. The difference will be noticeable almost immediately.
5. Change your exercises
There are a huge number of exercises designed to train various muscles. Everyone usually chooses those that are more comfortable for him to perform, leaving all the rest without attention.
It is not right. Experienced trainers recommend having at least a couple of training programs that need to be changed from time to time. By following the above recommendations, it is much easier to overcome the "stagnation" and achieve results faster without physical and moral losses.
Somewhat conditionally external is considered a burden, which is additional to gravity own body exercising, - the weight of various kinds of objects or any other opposing force: partner resistance, difficulties created by environmental conditions, etc. In methodological terms, it is necessary to distinguish between strictly dosed and not strictly dosed external weights, since the more accurately it is normalized, the greater the ability to regulate the effect of exercises.
Exercises with strictly dosed external weights. Strict dosing of weights in strength exercises is provided by means of special projectiles, devices, equipment: dumbbells, weights, barbells with a set of disks of different weights, special belts with weights, training machines with block, spring, swing and other devices, etc.
Exercises with this kind of dosing of weights have long occupied a dominant place in the complex of means of educating self-strength abilities. The improvement of these means is now increasingly moving towards the creation and introduction into practice of various technical devices that make it possible to finely normalize weights, influence the motor apparatus more directed (up to small muscle groups), set strictly defined modes of its functioning (static, dynamic, mixed). For example, a number of universal specialized power simulators-- multi-position machines with 10 or more positions for burdening local movements and integral forms of motor actions (Fig. 1, 2).
Rice. one. Examples of exercises with weights of various kinds: A - with weights own body; B - with combined weighting.
When dosing external weights, its value is most often estimated in terms of weight to be overcome (kg), as a percentage of maximum weight, feasible performing the exercise, as well as the maximum number of repetitions of the exercise with one or another weight. There is a certain correspondence between the magnitude of the burden and how many times it is possible to overcome it during repeated attempts made without rest with the setting for the maximum number of repetitions.
Fig 2.
In the process of educating self-strength abilities with a focus on their progressive development, weights are usually used in the range of 50--60% of the individual maximum and above. When the task of maintaining the achieved level of strength fitness is being solved, less significant burdens are also sufficient, but not less than 35--40% of the individually maximum.
Exercises with non-strictly dosed external weights. These include exercises in which the weight is not limited by precisely defined limits and in certain cases varies regardless of the will of the performer of the exercise. This happens most often when the resistance of a partner is used as a weight (as, for example, in wrestling), which complicates environmental conditions (when running in deep snow, or in water, or uphill), as well as improvised objects that are not specially adapted for accurate rationing of the load (stones, logs, rubber, etc.). It is clear that such exercises offer relatively limited scope for regulating their effects. However, they are of considerable importance in physical education, primarily as applied motor actions and as a means of improving the ability to rationally use power abilities in varied conditions. The degree of weighting in a number of such exercises can be indirectly dosed by the number of maximum possible serial repetitions.
Self-weighting exercises
This group includes exercises with the weight of the exerciser's own body weight and the so-called exercises in self-resistance. An increased degree of muscle tension in such exercises is provided without the use of external weights. A kind of weighting is created due to the gravity of various links of one's own body or (and) by deliberately making it difficult for contractions of some muscles by the directed resistance of others - antagonist muscles.
As exercises with weighting the weight of one's own body in the development of self-strength abilities, they are mainly used gymnastic exercises, performed at a relatively low pace and characterized by such an interposition of body links, in which their mass, as it were, represents an increased load for the muscles being exercised, as, for example, when bending and extending the arms in a lying position, squatting on one leg, pulling up on the crossbar, climbing hanging rope. Although this kind of exercise does not allow you to show such significant mechanical strength as with external burdening, they are widely used in practice. physical education including self-study. When using them, the risk of overloads and injuries is relatively small, they are accessible to everyone, applicable in everyday conditions without any special equipment.
The principles of weight training are a set of rules that will help you build muscle mass as effectively as possible. It is very easy to follow these rules. We draw your attention to the fact that it is necessary not only to train correctly, but also to eat.
The training process should contain concentric, eccentric and isometric muscle contractions. In addition, it is imperative to include single and multi-joint exercises. To achieve maximum efficiency, large muscle groups are loaded first, and then small ones. Similarly, multi-joint exercises are performed first, followed by single-joint exercises, and high-intensity exercises are performed first before low-intensity exercises. We also advise you to adhere to the following recommendations, which are different for professionals and beginners:
More experienced athletes and professionals are recommended 1-12 repetitions per set, and the number of workouts per week should be increased to 3-5 times a week. It is also necessary to periodize the program by changing the intensity and volume of training. When training, it is necessary to use significant loads from 1 to 6 one-time maximums, and the rest between sets should be at least 3-5 minutes;
For maximum hypertrophy, you should choose a program with exercises with a load of 6-12 repetition maximums and a rest between sets of 1-2 minutes;
- the "power" program necessarily consists of exercises with a small load, however, performed at a high pace, while the rest between sets should be from 3 to 5 minutes;
Regardless of the level achieved, training must be carried out systematically and consistently.
The principles of weight training require a special approach to nutrition. Here you should follow these rules:
Getting enough energy for training is the first law for maintaining body weight, health and performance. This is especially true in cases of intense or high-volume training;
Be sure to consume enough sugars (carbohydrates), as they are the fuel for intense training, maintain blood sugar levels, restore glycogen in the liver and muscles;
If you are training for strength or endurance, then your diet should be such that there are 1.2-1.7 g of protein per kilogram of body weight;
Since fats are an important source of energy, essential fatty acids and fat-soluble vitamins, they should make up at least 20-35% of an athlete's diet. At the same time, it is not worth focusing on body composition, since the issue of reducing body fat should be addressed during the off-season;
Remember that athletes who lack energy may become deficient in nutrients;
Since fluid is the most important component of our body, it should be consumed in residual amounts before, during and after training;
Nutrition before, after and during training should be different, as before training it should promote hydration. The main attention should be paid to carbohydrates, proteins should be moderate, and fats and fibers should be minimal.
In the process of training, you need to consume enough fluid and maintain blood sugar levels.
The goal of post-workout nutrition is to replenish lost fluids, electrolytes, and energy, and to restore glycogen levels in the muscles and liver.
Remember that athletes do not require additional mineral and vitamin supplements if their diet is designed to consume enough energy. Since the diet of any athlete must contain animal products, vegetarian athletes are at risk of getting insufficient amounts of nutrients. In this case, they should seek further advice from a sports nutritionist.
1. Do not perform a large number of exercises and approaches for one muscle. I often see beginner bodybuilders doing 4-5 biceps exercises in the gym, and doing 4-5 sets of each exercise. In total, it turns out that they do 20-25 approaches for only one muscle. So, in this scenario, oh muscle growth you can forget, and even vice versa, the muscle can easily begin to decrease in size! Never do more than two exercises of four sets for muscles such as: biceps, triceps, chest, quadriceps, lats, hamstrings. Or, do three exercises in three sets - this is the maximum that can be recommended to an athlete who trains without farm. support.
2. Decide what specific goal you are pursuing by pulling iron. Do you want to achieve muscle volume (like bodybuilders), or is your goal strong muscles(like powerlifters)? Having decided, pay attention to the method of training. If muscle volume is a priority for you, you need to perform 12-20 repetitions in each approach. It is this kind of training that will make your muscle fibers break down, causing the muscles to grow. If your goal is strength, don't do more than 8 reps per set. Optimal, for the development of strength qualities, is considered 4-6 repetitions in one approach. Pick up such a weight on the projectile so that you can perform just such a number of repetitions.
3. Rest between sets and exercises also depends on the purpose of your training. If you are working on strength, rest longer (up to four minutes between sets and up to five minutes between exercises). If the volume is less (up to two minutes between sets and up to three minutes between exercises).
4. Don't train large muscle groups more than once a week. First of all, these muscles include: chest, biceps, quadriceps, latissimus dorsi back. And vice versa, you can often train such muscles as: abs, forearms, calves - these muscles work a lot in Everyday life and are always ready for multi-repetitive and frequent loads. Big muscles need more time to recover, and if you do not give them this opportunity, you can forget about progress.
5. When pumping the press, do not forget about the back muscles. This is especially true for the lower back. In pursuit of the cherished cubes on the stomach, most people twist every day wherever possible, but never (or very rarely) train their back (especially lumbar). This approach to training can be very harmful to health. Keep this in mind when you run to train your abs again! During classes, you need to do the same number of exercises that develop the abdominal muscles and dorsal muscles that are involved in straightening the spine. Otherwise, if some muscle group is more developed, it can lead to a curvature of the spine, as well as other pathologies!
6. If you train without farm. support (steroids), do not go to the gym more than three times a week. If your goal is to dry out by losing as little muscle mass as possible, run or do aerobics on days free from training with iron. But one way or another, you will still lose a certain amount of muscle tissue along with body fat.
7. Don't overtighten training process, otherwise your body will begin to replenish energy from your muscles, which will significantly slow down your progress. Your workout should last no more than one hour. 10 minutes warm-up, 40 minutes main workout and 10 minutes cool-down - this is the optimal weight training scheme that brings positive results.
8. Give preference to basic exercises and try to start your workout with them. The exception is the biceps, whose training we recommend starting with the "standing barbell curl" exercise. This exercise is not basic, but despite this, it is deservedly considered the most effective for training the biceps of the shoulder (biceps). Thus, it is better to start training the legs and buttocks with squats. Shoulder training - with a dumbbell press up, or with a barbell press from behind the head. Back workout with deadlift. Chest workout, with bench press.
9. Always warm up before weight training, and do one or two warm-up sets before performing heavy basic exercises. The general warm-up will prepare your heart and nervous system for the upcoming workout, and also warm up the whole body. And warm-up approaches before the main exercises will prepare the muscle group being worked out for heavy weights and will help to avoid many unpleasant injuries.
10. Be sure to eat a high protein meal after strength training. This is perhaps one of the most important points to keep in mind. Take in enough protein or drink a protein shake 20-30 minutes after you finish your workout. If you don't, you can forget about muscle growth!